What is your background?
I’m a very inspired, motivated and energetic personal trainer, fitness specialist, Power Plate and TRX Instructor with over 6 years experience in the industry. I’m passionate about health and fitness and pride myself in being a positive, healthy role model for my coworkers and clients. I decided to pursue personal training to combine my personal love of fitness with a career which I believe will be much more rewarding through helping others to improve their health and well-being. I believe that with my enthusiasm for a fitness career and my professional background, I would make a beneficial part to every fitness team. I spent many years competing in athletics and dancing and now I’m competing in fitness competitions. I am a very hard working, reliable and determined person with strong a work ethic and a true passion for the fitness industry. I am looking forward to the new challenges and new opportunities for growth and advancement.

Personal Attributes:
Ambitious, driven, focused, always willing to learn and very hard working. Honest and reliable team player with well developed communication and people skills. My travel experience and time away from the Czech Republic living in other countries has allowed me to gain the confidence in taking on new experiences with a positive approach, which is an approach I believe is reflected in my work ethic.

How did you get started in the fitness field?Everything got started when I needed more cardio and strength for international dancing which I have been involved in for over 15 years now. I found a little gym with a personal trainer, received my first personalized program and totally fell in love with it. I have been told by the owners that one day they will see my photo in the magazines.

What is the #1 thing you like best about being into fitness?
I love the feeling of seeing my body change. Also, being different from other people makes me feel special. I absolutely stand out when I dance, thanks to my fitness discipline.

What has been your biggest accomplishment in the fitness field?
My fitness contest! People usually have 12 weeks but I only had 8 weeks because I went in for a surgery and could not workout for 4-6 weeks. I only did cardio and lower body training for my abs and arms. I basically started pushing and going hardcore about 8 weeks out. I have challenged myself like never before. Not even my trainer believed it was possible. I always say, “If you believe, you can achieve”!

What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?
It is all about you. If you look fit, you can get some professional photo shoots and advertise yourself or you can prepare yourself for a contest. If you win or place well you have a chance to be seen by others. The most important thing is to stay fit so if you get called in for a photo shoot you are able to go anytime. Fitness models should always stay fit even if it is their off season. I always rely on myself but searching for professional help is also worth looking into.

Please describe a typical day for you. What is your daily routine like?I am a full-time personal trainer so my day can be very busy. I usually do my cardio in the morning which is either before or after breakfast, depending on my schedule. After I train my clients for about 3-4 hours, I workout with weights and then have lunch. I eat a snack during my client’s training, like a protein shake or a salad with chicken. I teach again in the afternoon for another 4 hours and after that I might complete my second session of cardio or I just go home and make some light dinner and get ready for my ballroom practice which usually takes about 2 hours. When I get back it is quite late so I shower and go to sleep so I am able have enough energy to do it again the next day. I always take 1 day a week to just rest up and I go to the spa or go swimming.

I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?
The best thing would be to do your cardio first thing in the morning before breakfast. You can also add some intervals which can be more efficient in a short period of time.

How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
I would say 1-2 pounds a week is safe. You have to make sure you are not losing muscle and focusing on only burning body fat.

What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat?For fat loss, the best supplement would be a fat burner when you get up in the morning about 20 minutes before your cardio workout and then again in the afternoon before your weight workout. Your diet should be rich in protein, depending on your goals and body weight, but you should use a BCAA supplement (branched chain amino acids) before and after your workout and make sure to always eat some protein after training. Your diet should only contain clean carbs based on your plan. You can always measure your carbs and protein if you really want to get specific.

How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.
Try to always choose clean foods you can stick with but if that is too difficult, then I recommend having one day a week to allow you to have something extra. In that case, the best diet for you would be carb cycles where you start eating a low amount of carbs and slowly increase your carbs through the week. The most carbs will be consumed on 6th to 7th day which can be the weekend. This will help you eat the foods you crave without going overboard.

I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?
Egg whites, chicken breast, yams, sweet potatoes, tilapia fish and avocados.

I’m about 35 pounds overweight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?I would start with your diet first. Nutrition plays the most important role in your plan. You also need to get moving during the day. Go out for a walk every day and if you feel better, find a gym that is close to you and start working out there. To make sure you take the second step, you should hire a personal trainer to teach you the basics and proper techniques to help you get closer to your dream body.

I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?
There is no restaurant you can go to that doesn’t have some type of option to order a healthy choice for a meal. Ideally, you want some lean protein and vegetables with good, low carbs. In any restaurant, you will have healthy choices that include chicken salad with no dressing (or olive oil), steak with steamed vegetables like broccoli and asparagus. If it is a fast food place like McDonalds, you can order a grilled chicken wrap with no dressing or a chicken salad with no dressing. This is the same thing in coffee shops. You can order a spinach and egg white wrap from Starbucks or some oatmeal with no added sweeteners. Just open your eyes and you will find the healthy options.

What exercises do you recommend for getting a bigger, rounder and fuller butt?

1. Deep squats to a military press.
2. Reverse lunges with a barbell or dumbbells.
3. Butt blaster machine.

What is the most challenging thing you deal with about consistently staying in top shape?Stay away from processed carbs and sweets most of the time. Being in great shape 365 days of the year is very important for any fitness model.

Please describe your normal diet. What do you eat in a typical day to stay in shape?

Breakfast: Egg white omelette with spinach, 1/3 cup of berries.

Mid-Morning Snack: Protein shake or protein bar.

Lunch: Chicken breast with a green salad and a yam or sweet potato.

Mid-Afternoon Snack: Salad with fish and almonds.

Dinner: Steak or fish with steamed vegetable and 1/2 an apple.

What type of exercises do you include in your routine to stay in shape?

Strength Training Exercises: Full body program at least once to twice a week, superset training for the chest and core.

Cardio Exercises: Running, hiking, stairs, stepper machine.

Additional Training: Dancing, swimming.

What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?

1. Eat a low carb diet.
2. Use a fat burner.
3. Do cardio in the morning before breakfast.
4. Hydration! Drink 3-4 liters of water per day.
5. Get enough sleep.

What are your top 5 tips for gaining lean muscle mass?

1. Eat a high protein, low carb and low fat diet.
2. Take BCAA’s and protein before and after your workout.
3. Use hardcore training to failure.
4. Get enough sleep.
5. Include a rest day during the week.

What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?

1. Keep a food journal.
2. Keep an exercise journal.
3. Hire a trainer.
4. Read and relax your mind.
5. Workout in the gym with friends or take a class.

What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)

Monday: Back and triceps: 3 sets of 15 reps for each exercise followed by 30 minutes of cardio.

Tuesday: Hamstrings and calves: 3 sets of 15 reps for each exercise followed by 30 minutes of cardio.

Sunday: Shoulders and abs: 3 sets of 15 reps for each exercise followed by 30 minutes of cardio.

What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection?

1. Eat a low carbohydrate diet filled with clean foods.
2. Hydration is key! Drink 3-4 liters of water per day.
3. Do cardio workouts to burn fat.
4. Take a quality fat burner supplement.
5. Wear heavy clothing to keep your temperature up when working out so you can burn more body fat.

What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?

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